What is an added sugar, anyway?
To understand what is an example of an added sugar, you must first differentiate between natural and added sugars. Natural sugars, like those found in fruit (fructose) and milk (lactose), are packaged with other nutrients like fiber, which slows down digestion and absorption by the body. This prevents the rapid spike and crash in blood sugar that often follows consuming processed sweets.
Added sugars, however, are sweeteners that are not naturally present in a food item and are added during processing or preparation. A prime example of an added sugar is high-fructose corn syrup (HFCS), a manufactured sweetener derived from corn starch. Its low cost and sweetening power have made it a common ingredient in many processed foods and beverages in the US, particularly soft drinks.
The many names for added sugar
Beyond high-fructose corn syrup, added sugars are found under a multitude of names on ingredient lists, making them easy to overlook if you don't know what you're looking for. The FDA requires added sugars to be listed separately on Nutrition Facts panels, but it is still crucial to scan the ingredients list for these common aliases. The higher up on the list an ingredient appears, the more of it is present in the product.
Some common names for added sugars to look out for include:
- Words ending in "-ose": Fructose, dextrose, sucrose, maltose.
- Syrups: Corn syrup, high-fructose corn syrup, maple syrup, brown rice syrup.
- Natural-sounding sweeteners added to products: Honey, agave nectar, coconut sugar.
- Other refined forms: Brown sugar, raw sugar, molasses, fruit juice concentrate.
Sneaky sources of added sugar
One of the biggest challenges in reducing added sugar is that it lurks in foods that don't even taste sweet. A significant portion of our added sugar intake comes from unexpected sources. By being aware of these items, you can make more conscious choices.
- Condiments and Sauces: Ketchup, barbecue sauce, and some salad dressings often have added sugar to balance flavors.
- Yogurts and Flavored Milk: Flavored yogurts and milks, especially low-fat versions, often contain substantial amounts of added sugar. Choosing plain yogurt and adding your own fresh fruit is a better alternative.
- Breakfast Cereals and Granola Bars: Many breakfast cereals and granola bars, even those marketed as healthy, are packed with added sugars. Always check the grams of added sugar per serving on the nutrition label.
- Canned and Dried Fruits: Fruit canned in heavy syrup or dried fruit snacks can be loaded with added sugars. Opt for fresh fruit or canned fruit packed in 100% juice instead.
- Bread: Many store-bought breads include added sugar to enhance texture and flavor.
The health consequences of excessive added sugar
While small amounts of added sugar are not inherently harmful, excessive consumption has been linked to numerous health problems. The American Heart Association and Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of total daily calories.
| Health Problem | How Added Sugar Contributes |
|---|---|
| Weight Gain | Added sugars, particularly from sugary beverages, are empty calories that don't promote fullness, leading to higher overall calorie intake and weight gain. |
| Heart Disease | High-sugar diets can lead to high blood pressure, inflammation, and high triglycerides, all of which increase the risk of heart disease. |
| Type 2 Diabetes | Excessive sugar consumption can drive insulin resistance, a key factor in the development of type 2 diabetes. |
| Fatty Liver Disease | Fructose is primarily metabolized by the liver, and large amounts of it can overload the liver, leading to the accumulation of fat. |
| Dental Decay | The bacteria in your mouth feed on sugar and produce acids that can lead to cavities and tooth decay. |
| Energy Crashes | A high intake of added sugar causes a brief energy spike followed by a rapid crash, leaving you feeling tired and craving more sugar. |
A simple change for better health
Making small, consistent changes can significantly reduce your added sugar intake. Swapping sugary sodas for water, choosing plain yogurt over flavored versions, and opting for whole fruit instead of juice are all great starting points. By becoming a vigilant label reader and making conscious food choices, you can dramatically improve your diet and overall health.
Conclusion
High-fructose corn syrup serves as a prime example of an added sugar, but it is just one of many aliases to be aware of when scrutinizing food labels. Unlike natural sugars in whole foods, added sugars provide empty calories and contribute to a host of negative health outcomes, including weight gain, heart disease, and diabetes. By actively seeking out and limiting these hidden sweeteners in processed foods and drinks, you can take a significant step toward improving your health and well-being. Remember, the key is to be aware, read labels, and prioritize whole, nutrient-dense foods.
